Core Synergistics
This is a new routine! Nice to introduce some change. Not just for the change of pace, but for the feeling of progress.
While I've been happy with the progress in my chest, shoulders, arms, and back..... I've been impatient for the 6-pack.... so I welcome the new core-work routine.
At about an hour, its not the longest routine. But it definitely works your core!
Some of the exercises are tough to understand. I had to rewind several times, and am still not sure I got em right. But I expected this. I suspect, consistent with my experiences through all of week one, and then repeating them in weeks 2 & 3, that the next time through will be smoother and result in an even better workout.
Tuesday, April 26, 2011
Day 22
Yoga.
Week 4 marks the "recovery & focus" week of Phase 1. I'm excited to have made it through and am nearing 1/3 of the way through the program.
But I HATE yoga. I'd prefer to sit naked in ice water while terrorists shove bamboo splinters under my fingernails. Like I've said before.... Its hard. Its very hard. But that's not what bothers me. After all, the whole program is hard. But this is freakin' boring. I have no zen. I want no zen. I want to be entertained.
The above said: I f'ing kicked yoga's ass this time. I got through 90% of the motions and poses, most of them without need for breaks or rest.
The time commitment continues to be a big problem with the yoga routine also, at more than 90 minutes.
Felt this workout too.
Week 4 marks the "recovery & focus" week of Phase 1. I'm excited to have made it through and am nearing 1/3 of the way through the program.
But I HATE yoga. I'd prefer to sit naked in ice water while terrorists shove bamboo splinters under my fingernails. Like I've said before.... Its hard. Its very hard. But that's not what bothers me. After all, the whole program is hard. But this is freakin' boring. I have no zen. I want no zen. I want to be entertained.
The above said: I f'ing kicked yoga's ass this time. I got through 90% of the motions and poses, most of them without need for breaks or rest.
The time commitment continues to be a big problem with the yoga routine also, at more than 90 minutes.
Felt this workout too.
Day 21
Rest.
I raked out my front lawn on my rest day. 2 observations: I remember the fatigue you feel in your arms, shoulders, and abs from raking. And that it was easier than in past years (although still hard!).
So I felt good about my activity during my rest day, but certainly countered those benefits with a flow of cold PBRs..... hey, it happens.
I raked out my front lawn on my rest day. 2 observations: I remember the fatigue you feel in your arms, shoulders, and abs from raking. And that it was easier than in past years (although still hard!).
So I felt good about my activity during my rest day, but certainly countered those benefits with a flow of cold PBRs..... hey, it happens.
Day 20
Kenpo X
Kenpo went much better than the previous day's Legs & Back routine (read here). My energy was back and I was ready to go! Kenpo has proven to be my favorite routine so far, at least from the standpoint of staying entertained during the workout.
There's no a lot to be said about the Kenpo workout. No reps to report or anything. I'm trying to get my kicks a bit higher, and I've certainly paid for that in my groin! I feel these workouts throughout my core the following day, and this was no exception! Good effort, good workout.
Kenpo went much better than the previous day's Legs & Back routine (read here). My energy was back and I was ready to go! Kenpo has proven to be my favorite routine so far, at least from the standpoint of staying entertained during the workout.
There's no a lot to be said about the Kenpo workout. No reps to report or anything. I'm trying to get my kicks a bit higher, and I've certainly paid for that in my groin! I feel these workouts throughout my core the following day, and this was no exception! Good effort, good workout.
Day 19
Legs & Back + Ab Ripper X
This was undoubtedly one of my most challenging workouts. From the beginning, I just didn't have the energy for this one. I did it. I did every routine, and I did my best. But my best wasn't good. They say that these are the days that are most important to work through, but it was certainly frustrating to find my reps below last week's and my endurance so low.
Particularly frustrating was the fact that this is the final weight-lifting type exercise of Phase 1. I wanted to bring a huge effort, but my body was just drained....
I did Ab Ripper also. Same thing. I did it, but my energy/endurance just wasn't up to par....
Reps: (two reps each) (compare to week 1 here) (compare to week 2 here)
Reverse Grip Chin-Ups: 10/9
Wide Front Pull Ups: 4/0
Closed Grip Overhand Pull Ups: 3/3
Switch Grip Pull Ups: 6/4
Tomorrow: Kenpo X
This was undoubtedly one of my most challenging workouts. From the beginning, I just didn't have the energy for this one. I did it. I did every routine, and I did my best. But my best wasn't good. They say that these are the days that are most important to work through, but it was certainly frustrating to find my reps below last week's and my endurance so low.
Particularly frustrating was the fact that this is the final weight-lifting type exercise of Phase 1. I wanted to bring a huge effort, but my body was just drained....
I did Ab Ripper also. Same thing. I did it, but my energy/endurance just wasn't up to par....
Reps: (two reps each) (compare to week 1 here) (compare to week 2 here)
Reverse Grip Chin-Ups: 10/9
Wide Front Pull Ups: 4/0
Closed Grip Overhand Pull Ups: 3/3
Switch Grip Pull Ups: 6/4
Tomorrow: Kenpo X
Thursday, April 21, 2011
Day 18
Yoga.
I hate yoga. I'm really trying to follow the plan as closely as possible. Other than one day when I was really sick, I've worked out everyday, even the other days when I was sick. I've done the warmups and cool downs. I've eaten well and drank my muscle shakes. But I freakin' HATE yoga.
I'm ok with difficult. Most of this program is pretty difficult. Actually, I enjoy the push, and love the burn after that tells you that progress has been made. But I hate yoga. I hate this routine because it bores me. My mind knows no zen. I like active workouts. From the moment I start, I'm watching the countdown clock waiting for it to end. I fight the devil on my shoulder telling me its ok to cut this one short (after all, I've done really well, I deserve a break).
And I'm not good at it. I stumble, I fall, I shake. I'm frustrated by my inability and sometimes still from my lack of understanding the movements.
BUT..... I did it. I stuck the whole thing out. I tried my hardest on every move. When I stumbled, I steadied. When I fell, I got back up. When I shook, I well.... shook even more.
I'm not sure I could honestly say it was my most intense physical effort, but I did work up a good sweat. It may have been my most intense psychological effort though, as every minute was a battle.
Next week is recovery week, and it has yoga twice. Ugh.
Tomorrow: Legs & Back + Ab Ripper
I hate yoga. I'm really trying to follow the plan as closely as possible. Other than one day when I was really sick, I've worked out everyday, even the other days when I was sick. I've done the warmups and cool downs. I've eaten well and drank my muscle shakes. But I freakin' HATE yoga.
I'm ok with difficult. Most of this program is pretty difficult. Actually, I enjoy the push, and love the burn after that tells you that progress has been made. But I hate yoga. I hate this routine because it bores me. My mind knows no zen. I like active workouts. From the moment I start, I'm watching the countdown clock waiting for it to end. I fight the devil on my shoulder telling me its ok to cut this one short (after all, I've done really well, I deserve a break).
And I'm not good at it. I stumble, I fall, I shake. I'm frustrated by my inability and sometimes still from my lack of understanding the movements.
BUT..... I did it. I stuck the whole thing out. I tried my hardest on every move. When I stumbled, I steadied. When I fell, I got back up. When I shook, I well.... shook even more.
I'm not sure I could honestly say it was my most intense physical effort, but I did work up a good sweat. It may have been my most intense psychological effort though, as every minute was a battle.
Next week is recovery week, and it has yoga twice. Ugh.
Tomorrow: Legs & Back + Ab Ripper
Day 17
Shoulders & Arms + Ab Ripper (twice!)
I had the day off work yesterday, so I got a little gutsy and did a bonus Ab Ripper in the morning, before doing the normal workout, including Ab Ripper again in the afternoon.
For the morning AB Ripper, I used the first 10 minutes of the Plyometrics video to warm up. Ab Ripper is only about 17 minutes, so it was about a half hour all-in.
Shoulders & Arms was another awesome workout with an awesome effort. Most exercises saw another slight increase in reps. But, more importantly, a definite increase in form, understanding, and intensity. I used the blue bands (rather than the green) for several exercises to max out sooner (said to be better for adding size).
In the 'bonus round' (last three exercises), I'm having trouble with the In & Out Straight Arm Shoulder Flys. The lightest band I have is green, representing a 40# weight. Its simply too difficult from that position to extend my arms all the way. I am going as high as I can, and I believe I am still getting the same results, but its frustrating anyway.
Today's reps: (Compare to week 1 - compare to week 2)
Alternating shoulder presses: 9/7 (both green)
In & Out Bicep Curls: 11/10 (both green)
Two-Arm Tricep Kickbacks: 8/10 (with a loop the first, without the second)
Deep Swimmer's Presses: 6/5 (both green)
Full Supination Concentration Curls: 9/9 (both green)
Chair Dips: 13/16
Upright Rows: 12/9 (green/blue)
Static Arm Curls: 16/16 (blue/blue)
Flip Grip Twist Tricep Kickbacks: 8/5 ( both green)
Seated Two-Angle Shoulder Flys: 13/16 (both green)
Crouching Cohen Curls: 10/9 (green/blue)
Lying Down Tricep Extensions: 7/7 (both green)
In & Out Straight Arm Shoulder Flys: 7/8 (both green, no full extension)
Congdon Curls: 9/8 (both blue)
Side Tri-Rises: 14/14, 14/14 (right/left)
I had the day off work yesterday, so I got a little gutsy and did a bonus Ab Ripper in the morning, before doing the normal workout, including Ab Ripper again in the afternoon.
For the morning AB Ripper, I used the first 10 minutes of the Plyometrics video to warm up. Ab Ripper is only about 17 minutes, so it was about a half hour all-in.
Shoulders & Arms was another awesome workout with an awesome effort. Most exercises saw another slight increase in reps. But, more importantly, a definite increase in form, understanding, and intensity. I used the blue bands (rather than the green) for several exercises to max out sooner (said to be better for adding size).
In the 'bonus round' (last three exercises), I'm having trouble with the In & Out Straight Arm Shoulder Flys. The lightest band I have is green, representing a 40# weight. Its simply too difficult from that position to extend my arms all the way. I am going as high as I can, and I believe I am still getting the same results, but its frustrating anyway.
Today's reps: (Compare to week 1 - compare to week 2)
Alternating shoulder presses: 9/7 (both green)
In & Out Bicep Curls: 11/10 (both green)
Two-Arm Tricep Kickbacks: 8/10 (with a loop the first, without the second)
Deep Swimmer's Presses: 6/5 (both green)
Full Supination Concentration Curls: 9/9 (both green)
Chair Dips: 13/16
Upright Rows: 12/9 (green/blue)
Static Arm Curls: 16/16 (blue/blue)
Flip Grip Twist Tricep Kickbacks: 8/5 ( both green)
Seated Two-Angle Shoulder Flys: 13/16 (both green)
Crouching Cohen Curls: 10/9 (green/blue)
Lying Down Tricep Extensions: 7/7 (both green)
In & Out Straight Arm Shoulder Flys: 7/8 (both green, no full extension)
Congdon Curls: 9/8 (both blue)
Side Tri-Rises: 14/14, 14/14 (right/left)
Tuesday, April 19, 2011
Day 16
Plyometrics
I definitely 'brought it' today on plyo. Its hard to weigh it against previous weeks as its not measured in reps. I remember posting a message about being covered in sweat after this workout. This week was the same. The room was cold, I was freezing when I started, but was absolutely covered in sweat by the end. By the midpoint, I was watching the clock and wondering if I could make it to the end. I did, and walked around feeling the burn throughout my midsection for a good while after.
I definitely 'brought it' today on plyo. Its hard to weigh it against previous weeks as its not measured in reps. I remember posting a message about being covered in sweat after this workout. This week was the same. The room was cold, I was freezing when I started, but was absolutely covered in sweat by the end. By the midpoint, I was watching the clock and wondering if I could make it to the end. I did, and walked around feeling the burn throughout my midsection for a good while after.
Day 15
Chest & Back + Ab Ripper X
As much as I want to give great insightful reviews of each workout, I'm starting to feel a bit repetitive. I suppose the fact that the workout repeats may make that a natural result. But its getting harder to write much new information. That being said, I began this blog for my own interest in documenting my experience with the program, everyone else coming for the ride was just extra. So I'll keep writing, but if I bore you, or if I bore my future self reading back.... its because of the inherent nature of a repeating workout.
This marked the beginning of the 3rd week, which happens to be the final week of these exercises. Week 4 is a recovery week, which isn't really a recovery week. But it focuses on abs, cardio, and core work rather than building the arms, legs, back, etc. I'm excited for phase two, as the fitness guide indicates that phase two is where you'll start seeing more size.
Chest & Back does not reenter the program until week 9. So it will be particularly interesting to see the difference in results between week 3 and week 9.
My day 15 Chest & Back (+ Ab Ripper) was again a strong workout. I feel good about my energy and effort. After, my upper body, particularly my arms, were sore and spent. Looking at the reps though, and comparing them to weeks 1 & 2, the growth was slight. I used the blue bands throughout, which is a step up from the green bands I had been using in earlier weeks. I guess if I didn't know the intensity I brought to the workout, I'd have been a bit disappointed in the numbers. But there was no doubt that this was another good workout......
The numbers: two sets, all bands blue. (compare to week 1 - compare to week 2)
As much as I want to give great insightful reviews of each workout, I'm starting to feel a bit repetitive. I suppose the fact that the workout repeats may make that a natural result. But its getting harder to write much new information. That being said, I began this blog for my own interest in documenting my experience with the program, everyone else coming for the ride was just extra. So I'll keep writing, but if I bore you, or if I bore my future self reading back.... its because of the inherent nature of a repeating workout.
This marked the beginning of the 3rd week, which happens to be the final week of these exercises. Week 4 is a recovery week, which isn't really a recovery week. But it focuses on abs, cardio, and core work rather than building the arms, legs, back, etc. I'm excited for phase two, as the fitness guide indicates that phase two is where you'll start seeing more size.
Chest & Back does not reenter the program until week 9. So it will be particularly interesting to see the difference in results between week 3 and week 9.
My day 15 Chest & Back (+ Ab Ripper) was again a strong workout. I feel good about my energy and effort. After, my upper body, particularly my arms, were sore and spent. Looking at the reps though, and comparing them to weeks 1 & 2, the growth was slight. I used the blue bands throughout, which is a step up from the green bands I had been using in earlier weeks. I guess if I didn't know the intensity I brought to the workout, I'd have been a bit disappointed in the numbers. But there was no doubt that this was another good workout......
The numbers: two sets, all bands blue. (compare to week 1 - compare to week 2)
Standard Push Ups: 25/15
Wide Front Pull Ups: 7/4
Military Push Ups: 10/5
Reverse Grip Chin Ups: 9/8
Wide Fly Push Ups: 17/12
Closed Grip Overhand Pull Ups: 3/2
Decline Push Ups: 9/7
Heavy Pants: 10/8
Diamond Push Ups: 10/6
Lawnmowers: left 10/12, right 10/12
Dive Bomber Push-Ups: 10/6
Back Flys: 10/8
Tomorrow: Plyometrics (jump training)
Sunday, April 17, 2011
Day 14
This is the seventh day of the second week (obviously!), scheduled as an optional rest or the stretch routine. If my time allows, I may still do the stretch, but its not looking good for it.
My softball team met today for our first practice, but it was radically shortened by another team, from another league, showing up to play a game. But I did get to throw some balls for a bit and get stretched out. Nice to be active on the otherwise day off.
So I wanted to report so general observations. I'm not going to do pictures today, but will make a point to next Sunday.
I have not gained weight. I am still at about 143#, although I swear I'm getting bigger. In earlier posts, I made reference to the fact that my wife and I thought we could see more muscle and muscle definition, but that we weren't sure if we were seeing it because we wanted to see it. There is no question now, my chest and shoulders are widening and developing muscle definition I've never had before. Awesome!
After months of working out with a program heavy on cardio and some abs, I found the same plateau effect that brings so many to try P90X. Although my posture has an obvious effect on how much, I am absolutely seeing a difference in my abs. During a ab workout, its dramatic. But anytime, you can see the 6-pack muscles developing and the last of the beer gut diminishing. The remaining beer gut is a little lower on my belly, and the developing muscles are a little higher, so things are definitely evening out. Combining the new definition in my chest/shoulders with my developing abs, my upper body is quickly becoming something to be proud of!
I feel stronger too. At work, I'm able to lift more and place it more specifically. I'm a bread guy. We wheel heavy 6'+ stacks of bread around through parking lots and stores. So you create momentum as you go but need to redirect or stop quickly to avoid customers and other useless obstacles. Wind and unlevel surfaces also create the need to muscle the stacks in one way or another. I can feel my abs working now as I fight the wind or otherwise redirect a rolling stack, and there's no doubt that my new strength helps me get through my days faster.
I can touch my toes now while stretching. I've been able to do so with some strain and questionable form for some time, but now, I can simply bend over and touch my toes, or put a straight leg out at 90 degrees and lean over and touch.
There is no doubt, this is working. Because of Easter, its 2-weeks until the next softball practice, which is also the 4-week mark for this program. I'm excited to see how much more I can gain by then and to compare pictures from before.
Let me know you're out there! 3-week pictures to come next Sunday!
My softball team met today for our first practice, but it was radically shortened by another team, from another league, showing up to play a game. But I did get to throw some balls for a bit and get stretched out. Nice to be active on the otherwise day off.
So I wanted to report so general observations. I'm not going to do pictures today, but will make a point to next Sunday.
I have not gained weight. I am still at about 143#, although I swear I'm getting bigger. In earlier posts, I made reference to the fact that my wife and I thought we could see more muscle and muscle definition, but that we weren't sure if we were seeing it because we wanted to see it. There is no question now, my chest and shoulders are widening and developing muscle definition I've never had before. Awesome!
After months of working out with a program heavy on cardio and some abs, I found the same plateau effect that brings so many to try P90X. Although my posture has an obvious effect on how much, I am absolutely seeing a difference in my abs. During a ab workout, its dramatic. But anytime, you can see the 6-pack muscles developing and the last of the beer gut diminishing. The remaining beer gut is a little lower on my belly, and the developing muscles are a little higher, so things are definitely evening out. Combining the new definition in my chest/shoulders with my developing abs, my upper body is quickly becoming something to be proud of!
I feel stronger too. At work, I'm able to lift more and place it more specifically. I'm a bread guy. We wheel heavy 6'+ stacks of bread around through parking lots and stores. So you create momentum as you go but need to redirect or stop quickly to avoid customers and other useless obstacles. Wind and unlevel surfaces also create the need to muscle the stacks in one way or another. I can feel my abs working now as I fight the wind or otherwise redirect a rolling stack, and there's no doubt that my new strength helps me get through my days faster.
I can touch my toes now while stretching. I've been able to do so with some strain and questionable form for some time, but now, I can simply bend over and touch my toes, or put a straight leg out at 90 degrees and lean over and touch.
There is no doubt, this is working. Because of Easter, its 2-weeks until the next softball practice, which is also the 4-week mark for this program. I'm excited to see how much more I can gain by then and to compare pictures from before.
Let me know you're out there! 3-week pictures to come next Sunday!
Day 13
Kenpo X
Although I love the workouts that help me build my upper body (chest & back, shoulders & arms, legs & back), Kenpo X has become be favorite from the standpoint of staying entertained by the routine. Its a fast paced workout from beginning to end.
There is a lot of core work here, as week as a hell of a cardio affect. Definitely build a sweat in this one!
The routine is about 1 hour. Its almost all kicks and punches. Last week, I felt a huge burn in my groin the next day. I'm thin and reasonably athletic, but haven't been exceptionally flexible. This routine will undoubtedly help with that.
My wife joined me for the first time for this workout, which was cool to have a partner. We did many days of Jillian Michaels' 30-day shred together until hernia surgery forced her to the sidelines.
I felt my groin a little more during the workout than last time, but a little less today (day after). I worked hard to get my kicks higher.
I did need to rewind a few times to understand the series of motions, but generally understood pretty well. There is one series of 4 blocks which I had trouble with in week 1, and again this week, even after a re-wind. I just make a mess of the 4 separate motions.
Although I love the workouts that help me build my upper body (chest & back, shoulders & arms, legs & back), Kenpo X has become be favorite from the standpoint of staying entertained by the routine. Its a fast paced workout from beginning to end.
There is a lot of core work here, as week as a hell of a cardio affect. Definitely build a sweat in this one!
The routine is about 1 hour. Its almost all kicks and punches. Last week, I felt a huge burn in my groin the next day. I'm thin and reasonably athletic, but haven't been exceptionally flexible. This routine will undoubtedly help with that.
My wife joined me for the first time for this workout, which was cool to have a partner. We did many days of Jillian Michaels' 30-day shred together until hernia surgery forced her to the sidelines.
I felt my groin a little more during the workout than last time, but a little less today (day after). I worked hard to get my kicks higher.
I did need to rewind a few times to understand the series of motions, but generally understood pretty well. There is one series of 4 blocks which I had trouble with in week 1, and again this week, even after a re-wind. I just make a mess of the 4 separate motions.
Day 12
Legs & Back + Ab Ripper X
Got another great workout with Legs & Back. I really prefer these workouts over the Yoga, so it felt good to get back to it and rejuvinated my P90X motivation a little.
I did really well at most of the legs exercises (mostly varying squats & lunges). The chair squats (wall squats?) are brutal. I think I was lucky to be at about 50% success on those.
The back exercises are all pull-ups. I saw a slight increase over week 1, but also an improved form. On some, I had to drop and then return to the barfor a couple of bonus reps.
Reps: (two reps each) (compare to week 1 here)
Reverse Grip Chin-Ups: 10/9
Wide Front Pull Ups: 4/4
Closed Grip Overhand Pull Ups: 7/5
Switch Grip Pull Ups: 8/4
Tomorrow: Kenpo X
Got another great workout with Legs & Back. I really prefer these workouts over the Yoga, so it felt good to get back to it and rejuvinated my P90X motivation a little.
I did really well at most of the legs exercises (mostly varying squats & lunges). The chair squats (wall squats?) are brutal. I think I was lucky to be at about 50% success on those.
The back exercises are all pull-ups. I saw a slight increase over week 1, but also an improved form. On some, I had to drop and then return to the barfor a couple of bonus reps.
Reps: (two reps each) (compare to week 1 here)
Reverse Grip Chin-Ups: 10/9
Wide Front Pull Ups: 4/4
Closed Grip Overhand Pull Ups: 7/5
Switch Grip Pull Ups: 8/4
Tomorrow: Kenpo X
Day 11
Yoga
Apologies to any and all who've been following this and noticed a lack of posts over the past few days. I have indeed been working out, but have just run out of time to update the blog, so I'm playing some catchup today......
I have decided I simply do not like the Yoga routine. That's not to say I don't think its effective, I do. I just don't like this one.
Most days' workouts are about and hour and 15 minutes including the added Ab Ripper, Kenpo & Plyometrics are about an hour. Yoga though, is a full hour and a half. So its very demanding on my time. But the biggest reason for my dislike is that it is boring. I start looking at the clock counting down about 5 minutes in, and can't wait for it to be over. The other workouts are hard, but I enjoy them, and that 60-75 minutes moves quickly.
I understand the zen affect Yoga has. But I'm not much of a "zen" guy. I'm a "type-A", list-making, multi-taking, super-productive type. Just not diggin' the yoga....
I commented on Day 10 about the affect of core work for 3 straight days (ab ripper, plyo, ab ripper). This continues a bit with the yoga. I definitely felt it in my abs, and again through the day on Friday. As part of my quest for being in ultimate shape for softball season, I definitely see the value in the routine, in general core work, balance, and flexibility.
Consistent with the week, I did much better than last week. I understood the routine/moves far better, and executed them with better form. Because of the length, I had to stop halfway through (between the motions and the poses) to eat dinner with my kids before one had to leave for an activity. Through my break, the devil sitting on my shoulder tried hard to convince me to call it a night. But I did fight the urge and get back to it, completing the entire routine.
Apologies to any and all who've been following this and noticed a lack of posts over the past few days. I have indeed been working out, but have just run out of time to update the blog, so I'm playing some catchup today......
I have decided I simply do not like the Yoga routine. That's not to say I don't think its effective, I do. I just don't like this one.
Most days' workouts are about and hour and 15 minutes including the added Ab Ripper, Kenpo & Plyometrics are about an hour. Yoga though, is a full hour and a half. So its very demanding on my time. But the biggest reason for my dislike is that it is boring. I start looking at the clock counting down about 5 minutes in, and can't wait for it to be over. The other workouts are hard, but I enjoy them, and that 60-75 minutes moves quickly.
I understand the zen affect Yoga has. But I'm not much of a "zen" guy. I'm a "type-A", list-making, multi-taking, super-productive type. Just not diggin' the yoga....
I commented on Day 10 about the affect of core work for 3 straight days (ab ripper, plyo, ab ripper). This continues a bit with the yoga. I definitely felt it in my abs, and again through the day on Friday. As part of my quest for being in ultimate shape for softball season, I definitely see the value in the routine, in general core work, balance, and flexibility.
Consistent with the week, I did much better than last week. I understood the routine/moves far better, and executed them with better form. Because of the length, I had to stop halfway through (between the motions and the poses) to eat dinner with my kids before one had to leave for an activity. Through my break, the devil sitting on my shoulder tried hard to convince me to call it a night. But I did fight the urge and get back to it, completing the entire routine.
Wednesday, April 13, 2011
Day 10
Shoulders & Arms + Ab Ribber X
My first time through Shoulders & Arms carried a big ol' asterisk, as I was bruttally sick. I got through it last time, but with fairly low energy and questionable form.
It seems consistent this week that I'm noting that my form was was better, and my workout therefor way better than the first time through. Today was no exception. I needed to study the video less and was able to pay more attention to my form and to "bringing it". My energy level was high, and I put a solid effort into it. Another great workout. My reps weren't dramatically greater than the first time, but my effectiveness was. This week has been 3 GREAT workouts so far.
As I mentioned before, I bought the resistence bands the program recommended. But those turned out to be "heavy", representing 40, 45, & 50 pounds. One exercise (Flip-Grip Twist Tricep Kickbacks), I had to step down to just an 8# dumbell (the heaviest set I own) for the 2nd set. Another (In & Out Straight Arm Shoulder Flys), I did the reps, but wasn't able to extend my arms all the way.
Ab Ripper was great today too. My abs are sore! I got through about 85% without breaks, and picked back up for the last few reps in the exercises I did need breaks on. Because I delayed day 3 last week from being sick, I missed an affect on my mid-section which I saw this week, which was that I did Ab Ripper, Plyometrics, and Ab Ripper in 3 straight days. I got that this week, and it feels great!
This weeks reps: (1st set/2nd set, all with green bands unless noted) Compare to week one here.
Alternating shoulder presses: 9/9
In & Out Bicep Curls: 10/12
Two-Arm Tricep Kickbacks: 8/8
Deep Swimmer's Presses: 8/8
Full Supination Concentration Curls: 8/8 (blue on 2nd set)
Chair Dips: 16/15
Upright Rows: 11/11
Static Arm Curls: 16/12 (Blue on 2nd set)
Flip Grip Twist Tricep Kickbacks: 9/8 (8# on 2nd set)
Seated Two-Angle Shoulder Flys: 13/16
Crouching Cohen Curls: 10/9
Lying Down Tricep Extensions: 3/5
In & Out Straight Arm Shoulder Flys: 4/6 (no full extension)
Congdon Curls: 14/8 (blue on 2nd set)
Side Tri-Rises: 10/12 & 12/13 (right/left)
Tomorrow: Yoga
My first time through Shoulders & Arms carried a big ol' asterisk, as I was bruttally sick. I got through it last time, but with fairly low energy and questionable form.
It seems consistent this week that I'm noting that my form was was better, and my workout therefor way better than the first time through. Today was no exception. I needed to study the video less and was able to pay more attention to my form and to "bringing it". My energy level was high, and I put a solid effort into it. Another great workout. My reps weren't dramatically greater than the first time, but my effectiveness was. This week has been 3 GREAT workouts so far.
As I mentioned before, I bought the resistence bands the program recommended. But those turned out to be "heavy", representing 40, 45, & 50 pounds. One exercise (Flip-Grip Twist Tricep Kickbacks), I had to step down to just an 8# dumbell (the heaviest set I own) for the 2nd set. Another (In & Out Straight Arm Shoulder Flys), I did the reps, but wasn't able to extend my arms all the way.
Ab Ripper was great today too. My abs are sore! I got through about 85% without breaks, and picked back up for the last few reps in the exercises I did need breaks on. Because I delayed day 3 last week from being sick, I missed an affect on my mid-section which I saw this week, which was that I did Ab Ripper, Plyometrics, and Ab Ripper in 3 straight days. I got that this week, and it feels great!
This weeks reps: (1st set/2nd set, all with green bands unless noted) Compare to week one here.
Alternating shoulder presses: 9/9
In & Out Bicep Curls: 10/12
Two-Arm Tricep Kickbacks: 8/8
Deep Swimmer's Presses: 8/8
Full Supination Concentration Curls: 8/8 (blue on 2nd set)
Chair Dips: 16/15
Upright Rows: 11/11
Static Arm Curls: 16/12 (Blue on 2nd set)
Flip Grip Twist Tricep Kickbacks: 9/8 (8# on 2nd set)
Seated Two-Angle Shoulder Flys: 13/16
Crouching Cohen Curls: 10/9
Lying Down Tricep Extensions: 3/5
In & Out Straight Arm Shoulder Flys: 4/6 (no full extension)
Congdon Curls: 14/8 (blue on 2nd set)
Side Tri-Rises: 10/12 & 12/13 (right/left)
Tomorrow: Yoga
Day 9
Plyometrics (jump training)
While thinking of how to write about yesterday's Plyometrics workout, I went back to Day 2 and re-read about last week. Nothing surprised me at all....
Again, its about an hour, including about 10 minutes of warming up. But you feel the warm up as if it were a workout itself! I had broken a sweat before that 10 minute mark (and I'm not one who sweats an awful lot).
The workout is an extremely active one, similar to what you get in a cardio workout. In fact, the trainer calls it the mother of the P90X workouts, and suggests using the cardio workout instead if you're not ready for it. It is a series of jumps, squats, and twists.
During the workout, my legs burned. Really burned. But after the workout, the burn was all about my midsection. I suppose I could say it was my abs.... but I think it was more than that. Really, the entire middle part of my body felt a burn. I also felt some in my shoulders, I think as a result of some of the stretching.
I definitely understood the exercises better than last week, and got a MUCH better workout as a result. I did have to pause/rewind a couple of times to see the form, but it was much easier to keep moving with a fluent workout than last week. By the end, I was covered in sweat, out of breath, and hurting!
Later today I do Shoulders & Arms + Ab Ripper X. Assuming I see the same improvement in form and understanding, I'm excited to rock this one out. Of the visual improvements I've referred to, a widening of my chest, right up by the shoulders, is easily the most noticeable.
Feeling psyched about P90X today!
While thinking of how to write about yesterday's Plyometrics workout, I went back to Day 2 and re-read about last week. Nothing surprised me at all....
Again, its about an hour, including about 10 minutes of warming up. But you feel the warm up as if it were a workout itself! I had broken a sweat before that 10 minute mark (and I'm not one who sweats an awful lot).
The workout is an extremely active one, similar to what you get in a cardio workout. In fact, the trainer calls it the mother of the P90X workouts, and suggests using the cardio workout instead if you're not ready for it. It is a series of jumps, squats, and twists.
During the workout, my legs burned. Really burned. But after the workout, the burn was all about my midsection. I suppose I could say it was my abs.... but I think it was more than that. Really, the entire middle part of my body felt a burn. I also felt some in my shoulders, I think as a result of some of the stretching.
I definitely understood the exercises better than last week, and got a MUCH better workout as a result. I did have to pause/rewind a couple of times to see the form, but it was much easier to keep moving with a fluent workout than last week. By the end, I was covered in sweat, out of breath, and hurting!
Later today I do Shoulders & Arms + Ab Ripper X. Assuming I see the same improvement in form and understanding, I'm excited to rock this one out. Of the visual improvements I've referred to, a widening of my chest, right up by the shoulders, is easily the most noticeable.
Feeling psyched about P90X today!
Monday, April 11, 2011
Day 8
Chest & Back + Ab Ripper X
Note: Day 7 skips. Typically, it would be a choice of either a rest day or to do the P90X Stretch routine. I burnt my rest day sick in bed on what would have been Day 3, made up for it on what would have been Day 7..... you get the idea, now we're on Day 8.
I was as excited for starting week 2 as I was week 1. For one thing, a brutal chest cold really took some wind out of my sails through much of week 1. For another, I found myself stumbling through many of the workouts trying to figure out the motions and poses. So I'm really looking forward to rocking out week two!
The results (reps) of the Chest & Back routine were a bit surprising. I did fewer reps on many of the exercises. However, I felt WAY more of a burn during, and now after, the workout. I felt like I pushed myself harder, and I felt like my form was better..... way better. Despite the less impressive numbers, this was a much more solid workout and will likely leave me achy in the morning.
The second set of diamond pushups was a zero! I was spent, but got in position, began to push, and my elbows simply gave out. These are easily the hardest for me in this workout, followed by the wide-grip push-ups.
The couple of exercises which require the bands (weights for some) concern me. He says that if you're looking to add size, to use heavier weights to max out at 8-10 reps. My smallest band is the green band, which represents a 40# weight . This was actually an error of mine when I bought them (remember, I'm only 143#!). But I am able to do 11-15 of most of these, and the video moving on actually stops me before fatigue. Am I doing something wrong? Do I need a stronger band?
I did advance to the blue (45#) band in the second set on some, but my success worries me.
Ab Ripper X is hard! Its part of the workout 3 days a week. I'm getting better, but not making it through all of the exercises without significant breaks. I can make it through the finale, and it burns!
Reps: (2 reps. Compare with week 1 here)
Standard Push Ups: 25/16
Wide-Front Pulls ups: 5/4
Military Push Ups: 8/5
Reverse Grip Chin Ups: 8/8
Wide Fly Push Ups: 15/12
Closed Grip Overhand Pull Ups: 3/2
Decline Push Ups: 9/11
Heavy Pants: 14/8 (green/blue)
Diamond Push ups: 7/0
Lawnmowers: 10/10 (left/right, green)
10/11 (l/r, blue)
Dive Bomber push ups: 15/8
Back Flys: 11/11 (green/blue)
Note: Day 7 skips. Typically, it would be a choice of either a rest day or to do the P90X Stretch routine. I burnt my rest day sick in bed on what would have been Day 3, made up for it on what would have been Day 7..... you get the idea, now we're on Day 8.
I was as excited for starting week 2 as I was week 1. For one thing, a brutal chest cold really took some wind out of my sails through much of week 1. For another, I found myself stumbling through many of the workouts trying to figure out the motions and poses. So I'm really looking forward to rocking out week two!
The results (reps) of the Chest & Back routine were a bit surprising. I did fewer reps on many of the exercises. However, I felt WAY more of a burn during, and now after, the workout. I felt like I pushed myself harder, and I felt like my form was better..... way better. Despite the less impressive numbers, this was a much more solid workout and will likely leave me achy in the morning.
The second set of diamond pushups was a zero! I was spent, but got in position, began to push, and my elbows simply gave out. These are easily the hardest for me in this workout, followed by the wide-grip push-ups.
The couple of exercises which require the bands (weights for some) concern me. He says that if you're looking to add size, to use heavier weights to max out at 8-10 reps. My smallest band is the green band, which represents a 40# weight . This was actually an error of mine when I bought them (remember, I'm only 143#!). But I am able to do 11-15 of most of these, and the video moving on actually stops me before fatigue. Am I doing something wrong? Do I need a stronger band?
I did advance to the blue (45#) band in the second set on some, but my success worries me.
Ab Ripper X is hard! Its part of the workout 3 days a week. I'm getting better, but not making it through all of the exercises without significant breaks. I can make it through the finale, and it burns!
Reps: (2 reps. Compare with week 1 here)
Standard Push Ups: 25/16
Wide-Front Pulls ups: 5/4
Military Push Ups: 8/5
Reverse Grip Chin Ups: 8/8
Wide Fly Push Ups: 15/12
Closed Grip Overhand Pull Ups: 3/2
Decline Push Ups: 9/11
Heavy Pants: 14/8 (green/blue)
Diamond Push ups: 7/0
Lawnmowers: 10/10 (left/right, green)
10/11 (l/r, blue)
Dive Bomber push ups: 15/8
Back Flys: 11/11 (green/blue)
1 week pictures & results
After one week, it would be tough to expect dramatic results. I feel stronger. I might have gained a pound or two (depends when I weigh myself, but its the first time I've seen the scale say anything other than 143# in a year or so). My wife says she sees more muscles definition.
But who knows. When you're looking for something, especially something slight, sometimes its easier to find. So you be the judge. Compare these to the before pictures. We didn't do a full set, just a couple of quick samples. Let me know what you think.
But who knows. When you're looking for something, especially something slight, sometimes its easier to find. So you be the judge. Compare these to the before pictures. We didn't do a full set, just a couple of quick samples. Let me know what you think.
Day 6
Kenpo X
I worked out yesterday rather than take the prescribed day 7 as an option to rest or do the P90X Stretch routine, because of the sick day I ended up with on Wednesday.
I truly had no idea of what to expect. I have never done any sort of martial arts before, so I am as unfamiliar as they come. In the intro to each video is a graphic list of necessary supplies. This one was basically water and heart rate monitor. So no weights, no mat.
Kenpo X was just a series of kicks and punches, to over-simplify it. During the workout, I really felt as though this was the easiest workout yet. I'm not especially flexible, so many of the kicks and step were lower, sloppier, and generally uglier than they should be.... I think that's expected of the first time. But about halfway through, I began to feel the workout in my midsection.
Today, when I got to work, I felt my workout limiting my motion for the first time since beginning. Mostly in my groin, making it hard to squat and lift. I think this workout, much like Yoga, is one which will have results you wouldn't expect. Working muscles you wouldn't work in a typical day at the gym, and improving flexibility and range of motion.
I pitch for my softball team, and pride myself on fielding the position well. Its a dangerous position, those balls come back at you like lasers, and I'm an ace at grabbing them. I suspect this type of workout will further those skills.
Next workout repeats day 1, Chest & Back + Ab Ripper X.
I worked out yesterday rather than take the prescribed day 7 as an option to rest or do the P90X Stretch routine, because of the sick day I ended up with on Wednesday.
I truly had no idea of what to expect. I have never done any sort of martial arts before, so I am as unfamiliar as they come. In the intro to each video is a graphic list of necessary supplies. This one was basically water and heart rate monitor. So no weights, no mat.
Kenpo X was just a series of kicks and punches, to over-simplify it. During the workout, I really felt as though this was the easiest workout yet. I'm not especially flexible, so many of the kicks and step were lower, sloppier, and generally uglier than they should be.... I think that's expected of the first time. But about halfway through, I began to feel the workout in my midsection.
Today, when I got to work, I felt my workout limiting my motion for the first time since beginning. Mostly in my groin, making it hard to squat and lift. I think this workout, much like Yoga, is one which will have results you wouldn't expect. Working muscles you wouldn't work in a typical day at the gym, and improving flexibility and range of motion.
I pitch for my softball team, and pride myself on fielding the position well. Its a dangerous position, those balls come back at you like lasers, and I'm an ace at grabbing them. I suspect this type of workout will further those skills.
Next workout repeats day 1, Chest & Back + Ab Ripper X.
Saturday, April 9, 2011
Day 5
Legs & Back + Ab Ripper X
Today's workout was both rewarding and frustrating. The "Legs" part was primarily squats and lunges of different varieties. I think I got through at least half of the exercises without having to stop. The other half....well, I didn't make it. But I'm good with that. I've found frustration in other routines when I simply didn't feel I was doing the exercises correctly, it's hard to work and watch at the same time. So getting a good muscle burn so badly that I couldn't finish was rewarding.
This video was much easier than the previous ones to understand. I did not have nearly the trouble understanding what to do as in previous routines.
The "Back" part was exclusively pull-ups with different hand positions. Most of which were repeats of Day 1. I found this to be the most bitter-sweet part. My previous workouts did not include pull-ups, except a few I added in the last couple of weeks before beginning P90X, as preparation. So my muscles are simply not developed for pull ups. So most of my sets were between 4-6 reps, which left me standing while the trainers did 20+. I did return to the bar for a couple of bonus reps when I could, but standing left me feeling like I wasn't working hard, even though I was.
Ab Ripper X was a repeat of days 1 & 3. However, having done the moves twice before now (and perhaps developed some new muscle?), I found it easier to get through fluidly. I felt far more burn than previous attempts. It was not easier in the sense of having it mastered! But being more confident in what I was doing helped me focus on simply getting it done. I did have to take breaks, and did not make it straight through. But worked my ass off and felt a great burn for it.
I am still fighting off this nasty chest cold. It hasn't changed much, just a heavy brick sitting at the bottom of my lungs. This unquestionably affected my ability to breath deep and my endurance.
Between the two routines, I was left with an appropriate and pleasing burn in my legs, back, and abs! My frustration was with the downtime, which was created by my own inability to finish routines. No doubt though, my best workout yet.
I'm going to do some 1-week measurements tomorrow. But, unofficially, I stepped on the scale today and saw about a 2# gain! This can easily be attributed to time of day (water weight, etc), but at least the variance is on the good side of the scale!
Reps: (each exercise repeats)
Reverse Grip Chin-Ups: 8/9
Wide Front Pull Ups: 4/3
Closed Grip Overhand Pull Ups: 4/6
Switch Grip Pull Ups: 4/5
Tomorrow: Kenpo X
Today's workout was both rewarding and frustrating. The "Legs" part was primarily squats and lunges of different varieties. I think I got through at least half of the exercises without having to stop. The other half....well, I didn't make it. But I'm good with that. I've found frustration in other routines when I simply didn't feel I was doing the exercises correctly, it's hard to work and watch at the same time. So getting a good muscle burn so badly that I couldn't finish was rewarding.
This video was much easier than the previous ones to understand. I did not have nearly the trouble understanding what to do as in previous routines.
The "Back" part was exclusively pull-ups with different hand positions. Most of which were repeats of Day 1. I found this to be the most bitter-sweet part. My previous workouts did not include pull-ups, except a few I added in the last couple of weeks before beginning P90X, as preparation. So my muscles are simply not developed for pull ups. So most of my sets were between 4-6 reps, which left me standing while the trainers did 20+. I did return to the bar for a couple of bonus reps when I could, but standing left me feeling like I wasn't working hard, even though I was.
Ab Ripper X was a repeat of days 1 & 3. However, having done the moves twice before now (and perhaps developed some new muscle?), I found it easier to get through fluidly. I felt far more burn than previous attempts. It was not easier in the sense of having it mastered! But being more confident in what I was doing helped me focus on simply getting it done. I did have to take breaks, and did not make it straight through. But worked my ass off and felt a great burn for it.
I am still fighting off this nasty chest cold. It hasn't changed much, just a heavy brick sitting at the bottom of my lungs. This unquestionably affected my ability to breath deep and my endurance.
Between the two routines, I was left with an appropriate and pleasing burn in my legs, back, and abs! My frustration was with the downtime, which was created by my own inability to finish routines. No doubt though, my best workout yet.
I'm going to do some 1-week measurements tomorrow. But, unofficially, I stepped on the scale today and saw about a 2# gain! This can easily be attributed to time of day (water weight, etc), but at least the variance is on the good side of the scale!
Reps: (each exercise repeats)
Reverse Grip Chin-Ups: 8/9
Wide Front Pull Ups: 4/3
Closed Grip Overhand Pull Ups: 4/6
Switch Grip Pull Ups: 4/5
Tomorrow: Kenpo X
Friday, April 8, 2011
Day 4
Yoga.
Thoughts are many on this....
First, I was indeed one of the many who would never have though of yoga as a muscle building workout. I wasn't ignorant enough to believe that it would be part of P90X if it were easy.
My mat is not sufficient for this. It is not long enough, so during many poses, either my feet or hands are off of the mat and slide on the floor. It is also not thick enough. The floor in the room I am using is very hard, and this hurts my spine. I ran into this in Ab Ripper X, but no so much I couldn't live with it. The mat the program recommends is about $80, too rich for me right now. I am using an old one my wife had, but wishing I had a fancy $80 mat.
The video is the longest so far, at about 1:30. By 10 minutes in I was frustrated. I recommend investing the time to watch this video and learn the moves first. Its hard to watch the video when the move you're doing insists your head is up to the sky.
I also watch the videos on a laptop. So the monitor becomes hard to see from angles. When I stand up or lay down, I have to adjust the angle of the monitor. In Shoulders & Arms, this isn't an issue. But in a routine which is supposed to be more zen-like, it is.
Many of these ask you to breath deep. I am still dealing with a wicked chest cold, which made that difficult.
OK.... Now that I'm done whining....
I wasn't really looking forward to today's workout. I'm into the glamour workouts of Arms, Chest, Abs, Back, Shoulders..... Dreaming the dream of hitting the long ball this summer, or of sitting at the beach shirtless. But I am committed to the program, and stuck with it.
My mind has changed. This is hard. This will develop muscles you never thought of.
I struggled with most of it. As I felt with most of the earlier exercises, this first time involved a lot of learning, and I think workouts will only improve.
I struggled with many of the balance moves in particular. They're hard!
The moves are not explained really well..... or at lease not slowly. Which is why I recommend a walkthrough first. By the time I'm figuring out what the hell is going on, he's 3 moves ahead.
I was fatigued by the 30 minute mark. The "devil on my shoulder" wanted to quit at 45 minutes ("come on, Jeff, you made it half way. That's good enough"). I feel the workout now in my abs, my chest, my legs, and my arms.
Tomorrow is "Legs & Back" + Ab Ripper X.
I am still drinking my shakes daily, half before, half after the workouts.
Thoughts are many on this....
First, I was indeed one of the many who would never have though of yoga as a muscle building workout. I wasn't ignorant enough to believe that it would be part of P90X if it were easy.
My mat is not sufficient for this. It is not long enough, so during many poses, either my feet or hands are off of the mat and slide on the floor. It is also not thick enough. The floor in the room I am using is very hard, and this hurts my spine. I ran into this in Ab Ripper X, but no so much I couldn't live with it. The mat the program recommends is about $80, too rich for me right now. I am using an old one my wife had, but wishing I had a fancy $80 mat.
The video is the longest so far, at about 1:30. By 10 minutes in I was frustrated. I recommend investing the time to watch this video and learn the moves first. Its hard to watch the video when the move you're doing insists your head is up to the sky.
I also watch the videos on a laptop. So the monitor becomes hard to see from angles. When I stand up or lay down, I have to adjust the angle of the monitor. In Shoulders & Arms, this isn't an issue. But in a routine which is supposed to be more zen-like, it is.
Many of these ask you to breath deep. I am still dealing with a wicked chest cold, which made that difficult.
OK.... Now that I'm done whining....
I wasn't really looking forward to today's workout. I'm into the glamour workouts of Arms, Chest, Abs, Back, Shoulders..... Dreaming the dream of hitting the long ball this summer, or of sitting at the beach shirtless. But I am committed to the program, and stuck with it.
My mind has changed. This is hard. This will develop muscles you never thought of.
I struggled with most of it. As I felt with most of the earlier exercises, this first time involved a lot of learning, and I think workouts will only improve.
I struggled with many of the balance moves in particular. They're hard!
The moves are not explained really well..... or at lease not slowly. Which is why I recommend a walkthrough first. By the time I'm figuring out what the hell is going on, he's 3 moves ahead.
I was fatigued by the 30 minute mark. The "devil on my shoulder" wanted to quit at 45 minutes ("come on, Jeff, you made it half way. That's good enough"). I feel the workout now in my abs, my chest, my legs, and my arms.
Tomorrow is "Legs & Back" + Ab Ripper X.
I am still drinking my shakes daily, half before, half after the workouts.
Thursday, April 7, 2011
Day 3
For those of you paying attention, day 3 is a day late. I am brutally sick. I went to bed around midnight Tuesday night, and was done for. I was completely unable to get out of bed until about 2:30, sat on the couch in a motionless heap for about an hour, and returned to bed by 3:30, then managed to oversleep for work today by 2 hours. I did not eat, barely drank, and accomplished nothing. I looked at the clock several times throughout the day and tried to convince myself to get up and find the energy to work out.... but simply couldn't.
I did make it to work today, but needed my boss to ride with me to get through it. BUT, I did come home and work out. For one thing, I am commited to this. For another, I find working out boosts my energy level. I understood going into it that this program is not for sissys, and I am no sissy. I am currently planning to work out on Sunday, which was otherwise scheduled as a rest day.
So today's workout was Shoulders & Arms + Ab Ripper X.
I did make it through the entire workout. However, "making it through" means I got to the end, but isn't indicative of how well.
Similar to Day 1 (Chest & Back), I felt like my form was questionable in many cases, simply bad in some others. but very good in some as well. I did pause/rewind several times, but again feel like my next time through will be better.
My energy has also been really low from being sick. But I knew that before I started. My goal when I began today's workout was completion moreso than an all-star performance. Sometimes showing up and pushing play is the most important part.
So again, I'm not sure I got the most effective workout, but my arms and my abs are sore. So I think I did something right. I am using resistance bands instead of weights, primarily because of the radically lower cost. However, when buying them, I bought the ones the program pointed me towards. Those, however, turned out to be the "heavy" set, representing 40, 45, & 50 pounds weights. So some of the excercises were nearly impossible. At least one I stepped all the way down to a set of 8# dumbells, the heaviest set I had.
I got through Ab Ripper X with about 75% effectiveness, meaning that I simply fatigued before the set was up.
Today's Shoulders & Arms reps: (all using green band unless noted. Each excercise repeats)
Alternating shoulder presses: 8/8
In & Out Bicep Curls: 9/13
Two-Arm Tricep Kickbacks: -/11 (trouble figuring out first set)
Deep Swimmer's Presses: 7/7
Full Supination Concentration Curls: 7/9
Chair Dips: 13/13
Upright Rows: 10/10
Static Arm Curls: 16/13
Flip Grip Twist Tricep Kickbacks: 10/9
Seated Two-Angle Shoulder Flys: 10/12
Crouching Cohen Curls: 11/8
Lying Down Tricep Extensions: 4/3
In & Out Straight Arm Shoulder Flys: 6/10
Congdon Curls: 12/12
Side Tri-Rises: 10 & 10/10 & 9 (right/left)
Tomorrow: Yoga
I did make it to work today, but needed my boss to ride with me to get through it. BUT, I did come home and work out. For one thing, I am commited to this. For another, I find working out boosts my energy level. I understood going into it that this program is not for sissys, and I am no sissy. I am currently planning to work out on Sunday, which was otherwise scheduled as a rest day.
So today's workout was Shoulders & Arms + Ab Ripper X.
I did make it through the entire workout. However, "making it through" means I got to the end, but isn't indicative of how well.
Similar to Day 1 (Chest & Back), I felt like my form was questionable in many cases, simply bad in some others. but very good in some as well. I did pause/rewind several times, but again feel like my next time through will be better.
My energy has also been really low from being sick. But I knew that before I started. My goal when I began today's workout was completion moreso than an all-star performance. Sometimes showing up and pushing play is the most important part.
So again, I'm not sure I got the most effective workout, but my arms and my abs are sore. So I think I did something right. I am using resistance bands instead of weights, primarily because of the radically lower cost. However, when buying them, I bought the ones the program pointed me towards. Those, however, turned out to be the "heavy" set, representing 40, 45, & 50 pounds weights. So some of the excercises were nearly impossible. At least one I stepped all the way down to a set of 8# dumbells, the heaviest set I had.
I got through Ab Ripper X with about 75% effectiveness, meaning that I simply fatigued before the set was up.
Today's Shoulders & Arms reps: (all using green band unless noted. Each excercise repeats)
Alternating shoulder presses: 8/8
In & Out Bicep Curls: 9/13
Two-Arm Tricep Kickbacks: -/11 (trouble figuring out first set)
Deep Swimmer's Presses: 7/7
Full Supination Concentration Curls: 7/9
Chair Dips: 13/13
Upright Rows: 10/10
Static Arm Curls: 16/13
Flip Grip Twist Tricep Kickbacks: 10/9
Seated Two-Angle Shoulder Flys: 10/12
Crouching Cohen Curls: 11/8
Lying Down Tricep Extensions: 4/3
In & Out Straight Arm Shoulder Flys: 6/10
Congdon Curls: 12/12
Side Tri-Rises: 10 & 10/10 & 9 (right/left)
Tomorrow: Yoga
Tuesday, April 5, 2011
Day 2
Two interesting notes before getting to today's workout:
First, I woke up sick. I am one who rarely gets sick. But I woke up with a bit of a sore throught, a brick in my chest, and an unproductive cough. I got home from work about 3:00, and fell asleep almost immediately. I slept for 3 hours, getting up a little after 6:00, still feeling pretty rough. For one who wakes up before midnight, this can be a problem, particularly when I hadn't worked out, eaten dinner, showered, etc. I am off work on Wednesdays, so I have a bit more flexibility on bed time, but still, getting started with life at 6:00 is tough.
Second note; Yesterday, I observed that I didn't feel my "Chest & Back" workout my in my chest (or back). I did feel much more of that today in my chest. Right up by my armpits.
So today's orkout was Plyometrics. Otherise known as Jump Training. Much like the name implies, its a series of jump moves designed to build core muscles. The video notes that this is the "x" in P90X and the "mother of all workouts". It says that this is the advantage in athletics and will make you quicker, able to jump higher, run faster, and increase endurance.
The video is just shy of an hour. The first 10 minutes was a warmup, but this kid was feeling the burn before the warmup was over.
The excercises were much easier to understand right away than they were in Chest & Back. I'd say I understood 85% of the workout. And the form will certainly improve for future workouts.
I made it through the entire workout with limited breaks. During the workout, the biggest struggle I had was more along the lines of cardio. I did feel my legs burning, but breathing deep was an issue with this brick in my chest. After I finished the workout though, I felt much more in my midsection.
I again drank half of my muscle shake before, and half after.
First, I woke up sick. I am one who rarely gets sick. But I woke up with a bit of a sore throught, a brick in my chest, and an unproductive cough. I got home from work about 3:00, and fell asleep almost immediately. I slept for 3 hours, getting up a little after 6:00, still feeling pretty rough. For one who wakes up before midnight, this can be a problem, particularly when I hadn't worked out, eaten dinner, showered, etc. I am off work on Wednesdays, so I have a bit more flexibility on bed time, but still, getting started with life at 6:00 is tough.
Second note; Yesterday, I observed that I didn't feel my "Chest & Back" workout my in my chest (or back). I did feel much more of that today in my chest. Right up by my armpits.
So today's orkout was Plyometrics. Otherise known as Jump Training. Much like the name implies, its a series of jump moves designed to build core muscles. The video notes that this is the "x" in P90X and the "mother of all workouts". It says that this is the advantage in athletics and will make you quicker, able to jump higher, run faster, and increase endurance.
The video is just shy of an hour. The first 10 minutes was a warmup, but this kid was feeling the burn before the warmup was over.
The excercises were much easier to understand right away than they were in Chest & Back. I'd say I understood 85% of the workout. And the form will certainly improve for future workouts.
I made it through the entire workout with limited breaks. During the workout, the biggest struggle I had was more along the lines of cardio. I did feel my legs burning, but breathing deep was an issue with this brick in my chest. After I finished the workout though, I felt much more in my midsection.
I again drank half of my muscle shake before, and half after.
Day One
Got started today. I got home from work about 2:00, and made an immediate priority of getting started. The workout itself (Chest & Back + Ab Riper X) was about 1:10. But mixing my muscle milkshake, changing clothes, getting set up in general... all in, was about 2 hours. I suspect that the additional time will decrease as I become more familiar with everything, but the time commitment is definitely big. I'm almost as intimidated by the time as I am the workout itself.
I drank half of my milkshake before the workout, and the other half after.
Chest & Back is the lengthier part of the total day's workout. I didn't look closely enough, but somewhere about 40 minutes. I found a lot of downtime in the workout, primarily because of my inability to complete many reps of exercises the trainers were doing so many more of. They tell you this will happen and to expect it. They also make a great point..... If you could do it all, you wouldn't be watching the video, you'd be making it. But showing up and pushing play every day is how one gets there. I did that today.
Interestingly, my arms feel like they got more of a workout than my chest and back. I also experienced downtime and frustration from not knowing the moves. I suppose this goes along with the first day... but still left me a bit frustrated. This was especially true on Ab ripper X. I am going to have Kelly observe me in the coming days to help understand that it is I'm supposed to be doing.
So, I feel like I got a good workout, and am excited to be officially started. But I feel like the workout can be better, and will be. I do feel "worked out", but I think the day's biggest accomplishment was getting started.
Today's Reps (each is done twice):
Standard Push Ups: 26/16
Wide Front Pull Ups: 6/5
Military Push Ups: 13/6
Reverse Grip Chin Ups: 9/6
Wide Fly Push Ups: 15/12
Closed Grip Overhand Pull Ups: 4/3
Decline Push Ups: 8/5
Heavy Pants: 11/8 (using green resistance band, represents 40# weight)
Diamond Push Ups: 8/6 (with questionable form)
Lawnmowers: 10/15 & 10/10 (left & right), green bands
Dive Bomber Push-Ups: 7/7 (again, I think my form was questionable!)
Back Flys: 7/6, green bands. Definitely questionable form. I had a hard time understanding how the bands were supposed to be.
Tomorrow: Plyometrics (jump training)
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